Workout Description

Why This Workout Is Hard

This workout combines three demanding elements with minimal built-in rest. The thrusters at 95/65 are moderate weight but become significantly challenging after the rowing sprint. The chest-to-bar pull-ups require advanced skill and grip strength, which is already taxed from the rowing. The continuous nature and movement interference creates substantial fatigue accumulation across both rounds, making this a challenging 8-12 minute workout for the average CrossFitter.

Benchmark Times for Linchpin Test 4

• Elite: <4:00
• Advanced: 4:30-5:00
• Intermediate: 5:45-6:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Multiple sets of thrusters and pull-ups challenge local muscular endurance in shoulders, back, and legs with compound movements under fatigue.
• Speed (8/10): Quick transitions between movements and fast cycling of thrusters and pull-ups are crucial for a competitive time.
• Endurance (7/10): Two rounds of rowing combined with high-skill gymnastics and barbell cycling creates significant cardiovascular demand, especially with no prescribed rest between movements.
• Power (7/10): Both thrusters and chest-to-bar pull-ups require explosive hip drive and upper body power to maintain efficiency.
• Flexibility (6/10): Chest-to-bar pull-ups require good shoulder mobility, while thrusters demand ankle, hip, and shoulder flexibility for proper positioning.
• Strength (5/10): Moderate barbell load for thrusters and strict strength requirements for chest-to-bar pull-ups create meaningful strength demands throughout.

Movements

• Thruster
• Chest-to-Bar Pull-Up
• Row

Scaling Options

Thruster weight: 65/45 lbs or 75/55 lbs. Sub regular pull-ups or ring rows for C2B. For newer athletes: 12 cal row, 12 thrusters, 9 pull-ups. Advanced scaling: maintain weight but reduce to 12 thrusters, keeping C2B. Row can scale to 12-15 calories based on capacity. Time cap at 15 minutes if needed.

Scaling Explanation

Scale if unable to perform 8+ unbroken thrusters at prescribed weight or if chest-to-bar pull-ups aren't consistent sets of 2-3. Maintaining intensity is crucial - athletes should be able to complete each round in 3-5 minutes. Form deterioration on thrusters or inability to maintain kipping rhythm on pull-ups indicates need for scaling. Target time domain of 8-12 minutes should be preserved through scaling choices.

Intended Stimulus

Moderate-intensity glycolytic workout targeting 8-12 minutes total. Primary focus is on power endurance and upper body pulling capacity. The row provides active recovery while maintaining elevated heart rate. This couplet + mono-structural combination challenges both strength-endurance and cardiovascular capacity.

Coach Insight

Break up thrusters early into sets of 5-6 reps to maintain quality movement. On the row, aim for 1100-1200 cal/hour pace - powerful but sustainable. For chest-to-bar pull-ups, sets of 3-4 are optimal for most athletes. Quick transitions between movements are key, but don't rush into thrusters fatigued. Consider breaking pattern: Row unbroken, Thrusters 8-7, C2B 4-4-4.

Benchmark Notes

This workout is structurally similar to Fran but with rowing added and fewer reps. Using Fran as anchor (2:00-2:20 elite male, 2:20-2:50 elite female). Breakdown per round (elite pace): Row 18 cal: 25-30s Thrusters 95/65 (15): 30-35s (2-2.5s/rep) C2B Pull-ups (12): 24-30s (2-2.5s/rep) Transitions: ~5s between movements Round 1: 85-100s Round 2: 95-110s (applying 1.1x fatigue multiplier) Total elite time: ~180-210s (3:00-3:30) Adjusted slightly slower than Fran due to: - Added rowing (metabolic impact) - C2B vs regular pull-ups (+0.5s/rep) - Slightly higher thruster volume Final targets (M/F): L10: 4:00/4:45 L5: 6:30/7:30 L1: 12:00/13:00

Modality Profile

Row (M), Thruster (W), Chest-to-Bar Pull-Up (G). Three movements split across all modalities: Row is monostructural, Thruster is weightlifting with barbell, Chest-to-Bar Pull-Up is gymnastics/bodyweight. Using 40/30/30 split with weightlifting slightly emphasized due to Thruster being a complex movement.

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